A. Tall Snatch x 3 reps x 5 sets x empty barbell. Full squat.
B1. Seated db external rotation @3010 x 8 x 3 (this should be 10% of your CGBP 1rm)
B2. Dumbbell Bench Press @20×1 x 10 x 3; rest 1 min
+
AD 45 sec 85%. 15 sec 50%. rest 1 min x 7
Plus
Row 45sec 85%, 15 sec 50%. rest 1 min x 7.
Share a rower or AD with a partner.
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